Archive for November, 2011

Thanksgiving Break

Posted in Uncategorized on November 27, 2011 by ryanjoyce21

Went home for the long Thanksgiving break weekend. Great to see the family; ate a ton of food; ran a turkey trot!

The trot was tough. still feeling down post-marathon and nothing faster than marathon pace running since the summer made the uphill/downhill 5 mile race too much for me to take. Ended up running nearly 2 minutes slower than last year, coming in at around 32 and 1/2 minutes. I finally understand what it means when runners say they just can’t run faster. Until recently, my problem was always that I would feel great running sub 6 miles for a bit and then my lack of aerobic engine would catch up to me. Well, after a year and a half of endurance sports, I finally saw the other side of it.

Not sure where to go from here. My short term plan is to take the month of December and take all structure out of my workouts and see where that puts me in January 1 (or January 2, because I might be in the hurtbox on january 1!!)

Running I am going to aim for a long slow run every ~10 days. Otherwise I am going to mix in soccer, fartlek running and days off in to get the “fresh and fast” feeling back in my legs. Hopefully I can get back to every day running soon, but for now I think days off and unstructured running might be the answer.

Similar goals on the bike. I’m going to still get outside and just ride whenever the weather permits. On top of this, I’ll utilize my power meter with the goals of increasing the length of time i can hold 300, 400, 500, and 1000 watt outputs. Right now I’m at 7:12, 1:00, :33.7, :05.2 respectively for these outputs.

Third I’m going to REST. If my legs feel sore, I’ll either spin easy on the bike, work on the core in the gym, or just take the day off. This is something I don’t usually do, but I think right now I need some easy time to really recover from what I did to my body a month ago. Hopefully come January I’ll be ready to start building up the run miles hopefully with some recovered speed and freshness in the legs.



Posted in Uncategorized on November 16, 2011 by ryanjoyce21

its been a while since I’ve updated this thing. Marathon (or almost full Marathon) wore me out and a month away from writing anything was needed. A lot has happened since though so bear with me here.

First, the marathon. Great day. So fun. Did not finish. How does that happen? Well I ran the “race” with Sal, Colin and two of Sal’s other friends from Geneseo. I put race in quotes because it was only supposed to be a longggg run that we did together. The goal was to hold a 7:50-8/mile pace and stay together. This was partly due to the fact that I did not run all summer with the shoulder injuries and only got 7 weeks of training in. We went through the first half in just under 1:44 (7:53/mile) right on pace. I felt really really good at this point. Subsequently I lost my head and decided to go for a huge negative split, and it almost worked. I dropped to a sub 7:30/mile pace (was running close to 7 flat for a few miles) for the next 10 miles. Felt great still. All of a sudden, with 4k to go, that was it. Stopped. Walked/wobbled. Stopped. Full body cramped. Done. It all happened so fast that I’m not sure what to attribute it to. Clearly I was not properly trained for the race. Nutrition was on. I drank enough water. I ate enough food. The only thing besides pure training that I did not have was enough salt. I sweat a lot and I did not start drinking anything but water wayyyy too late in the race (scared to try a new drink on course until i HAD to). Unfortunately I was unable to finish, although this experience has given me insane motivation to be way more ready for any race I ever enter in the future.

It has taken some time to recover from the race. I am now almost 4 weeks post-marathon and am finally starting to feel good again. I recently have started playing indoor soccer with the semi-pro F.C. Buffalo soccer team and it has been going very well. Other than playing soccer 2x a week, I am building my run and bike fitness for two spring races I am looking forward to. In March, I’ll be running the Around the Bay 30k in Hamilton, Ontario. And then in May I’ll be competing in the famous American Zofingen short course duathlon (still 5 mile trail run, 29 mile bike, 5 mile trail run) in New Paltz, NY, very close to home.

For the rest of the season, I’ll be mixing up soccer, duathlon, and bike racing while building for my revenge at the same marathon next october. Look for random updates in the next few months about training as the weather gets cold. One goal this winter is to stay outside and off the dreadmill and trainer as much as possible.

Up next for me race-wise is the Arlington Turkey Trot. My run is still not anything to be proud of but it gives me a great excuse to eat a ton the rest of the day. Thanks for reading!